Strength:
Strict Chest-to-bar pullups
5-5-5-5-5
No weight added. Work on pulling the bar as low as you can under your chest. Use any grip style.
Metcon:
In pairs for max reps:
4min Max Hang Power Cleans (#60/40)
4min Max Shoulder to overhead (#60/40)
4min Max Front Squats (#60/40)
4min Max Burpees over-the-bar
*One partner works while the other rest
Endurance:
AMRAP in 40 min:
Run 400m
5 Pullups
20 KB Swing (#16/12)
30 KB Deadlifts (#16/12)
20 Lunges
30 Situps